Posture is one of the first things people notice about you.

In one second, it tells people whether you possess self-confidence or not. Great posture communicates assertiveness and therefore can make it easier to move through life.

Therefore, it’s important to take daily care of your body in an effort to protect your posture.

Here are 5 simple exercises and stretches you can do for better posture:

CHEST STRETCH

While standing, join your arms behind you with your palms facing each other. Then raise your arms behind you slowly until you feel a stretch in your upper shoulders and triceps. This movement broadens your chest, and since it’s the inverse of how we normally sit at work, it can help reverse poor alignment and ward off back pain.

PLANK (HIGH OR MODIFIED)

Simple and incredibly effective, planks strengthen your core which helps keep your back from straining. Start in a pushup position, with your arms straight, and actively push the ground away while looking down. Keep your legs straight, your butt down, and don’t let your lower back sink.

CACTUS ARMS

Sit with your back straight, and raise your arms on either side of you to make a cactus shape (or goal post shape). Then, move your arms backward, pushing your chest forward and through. You should feel a nice stretch in your shoulders.

CHILD'S POSE

Start on your hands and knees with your knees shoulders-width apart and your big toes touching. Extend your arms straight out toward the front of the mat while dropping your hips back to rest on your heels. Rest your forehead on the floor and breathe.

THREAD THE NEEDLE

Start on your hands and knees. Raise your right arm towards the ceiling, then weave it under your other armpit until your shoulder is on the floor. As you rotate, you should feel your chest and your mid back opening up. Go as far as you feel comfortable and hold for 5-10 seconds. Then repeat on the other side.